Exercise & Menstruation, What do they have in common?
If you’re coming up on your monthly menstrual visit, you’re likely not only gearing up for days of possible cramping and back pain but also the awful fatigue and lack of energy that makes working out an impossible task. During the first two weeks of your cycle, however, your body may be on a complete opposite track: full of energy and ready to hit a new PR.
The key is understanding the ebbs and flows of your cycle, harnessing the energy at different stages, and catering to the slumps when needed. First, let’s understand what the different stages really mean in terms of energy. Because — let’s be honest — even though it’s our body, we don’t always understand everything.
What do the different stages of the menstrual cycle mean for energy?
The first phase is the follicular phase, and this begins on the first day of your period and ends with ovulation. Once your period ends and ovulation begins, estrogen levels begin to rise and one of the follicles inside your ovaries is maturing. This jolt of estrogen leads to that perky feeling. You’ll likely feel energetic and upbeat, lively, and active.
Not to mention the glowing skin. Then, during ovulation, your ovary releases the egg — around the 14-day mark — before your next period is set to begin. If the egg remains unfertilized, it will dissolve in the uterus and trigger the luteal phase.
The dreaded luteal phase is when pre-menstrual syndrome starts. The egg begins traveling down the fallopian tube and forms into a corpus luteum, releasing progesterone. This lets your uterus wall know it’s time to thicken up so that a fertilized egg can implant. The luteal phase brings with it a host of PMS symptoms like bloating, fatigue, breast pain, and energy will of course be at a low.
And, if you do not become pregnant, the egg does not implant and the uterine lining begins to shed. And, we’re back at menstruation. During menstruation, many females are familiar with cramping — whether mild or debilitating — as well as fatigue, back pain, and other fabulous symptoms.
So, how can you make exercise work for you at every stage of menstruation?
During the follicular phase and just before ovulation, your body experiences a slight increase in testosterone, which means it’s a great time to try some strength training since muscle gain can be a welcomed result. Hit the gym and pick up extra weight to take advantage of the shot of hormones coming to you during week two.
Then, throughout ovulation, your body is experiencing that surge of energy. With that in mind, it’s time to take advantage of the extra boost with high-intensity workouts. Try running an extra few minutes or mile, take on a HIIT workout, strength training, or more intense yoga, if that’s your preference. Whatever your exercise regimen of choice, try pushing a little harder since your body is well-equipped to handle a little extra during this time.
During the luteal phase, it’s best to take a step back and let your body settle into its PMS. This is the time for lighter, less intense workouts. Perhaps during this time of the month, it’s best to focus on stretching and flexibility and less intense strength training. For some, it might be best to opt for a yoga session or, if you’re committed to free weights, more focused weight training without intense cardiovascular strain. Adopt a similar strategy through menstruation, when your body is focused on other taxing priorities — like shedding a uterine wall — which leave it fatigued. Use the time to rest and recover or focus on restorative practices.
Understanding your body’s rise and fall during the menstrual cycle can help you harness your energy to push toward results and continue progress during each phase of the month. With some knowledge and a plan in hand, you can easily make the most of the next four weeks.